HEALTHY CORN CHOWDER RECIPES

Name: Healthy Corn Chowder
Prep time: 14 min
Cook time: 25 min
Total time: 39 min
Yield: 10 serving(s)
Ingredients: 2 tablespoons olive oil; 1 onion, diced; 5 garlic cloves, chopped; 2 tablespoons flour; 2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods); 2 carrots, peeled and coined; 2 cups corn (frozen, fresh or canned); 1 potato, peeled and diced; 1 (12 ounce) can evaporated skim milk; 1 1/2 cups skim milk; 2 cups low sodium vegetable broth (or chicken broth); 1 teaspoon dried thyme; 1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)

HEALTHY CORN CHOWDER RECIPE - FOOD.COM

Healthy Corn Chowder Recipe - Food.com image

This corn chowder can be a side dish or serve as a main meal. It is tasty and filling with 'hidden protein' (beans) that you'll never even notice. The recipe originally came from Nutrition Action and I've made a few tweaks. The evaporated milk makes the chowder taste much richer. I like to serve this crumbled Morning Star Breakfast Strips (fake bacon) that people can sprinkle on top of their chowder and crusty bread. Super healthy, super low fat and pretty low salt (especially for soup)!

Total Time 39 minutes

Prep Time 14 minutes

Cook Time 25 minutes

Yield 10 serving(s)

Number Of Ingredients 13

Ingredients

2 tablespoons olive oil
1 onion, diced
5 garlic cloves, chopped
2 tablespoons flour
2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods)
2 carrots, peeled and coined
2 cups corn (frozen, fresh or canned)
1 potato, peeled and diced
1 (12 ounce) can evaporated skim milk
1 1/2 cups skim milk
2 cups low sodium vegetable broth (or chicken broth)
1 teaspoon dried thyme
1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)

Steps:

Heat the olive oil in a medium stockpot over medium-high heat.
Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
Stir in the flour and cook for 1 minute, stirring constantly.
Add (the peppers if fresh), carrots and corn and stir well.
Stir in the potato, milk, broth, and thyme.
Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
Stir the beans into the soup and cook until warmed or ready to eat.
Serve hot.
For Vegetarian use the Vegetable Broth of course.

Nutrition Facts : Calories 173.2, FatContent 3.7, SaturatedFatContent 0.6, CholesterolContent 2.1, SodiumContent 198.8, CarbohydrateContent 27.8, FiberContent 4.7, SugarContent 8.5, ProteinContent 8.5

CORN CHOWDER - HEALTHY FOOD GUIDE

Corn chowder - Healthy Food Guide image

This delicious, low cost, makeover corn chowder recipe is filling, hearty and really comforting, ready in 20 minutes it's a healthy quick meal.

Provided by Bronwen King

Total Time 20 minutes

Cook Time 0 minutes

Yield 4

Number Of Ingredients 25

Ingredients


1 teaspoon sunflower or canola oil

100g lean bacon, fat removed and diced

1 medium onion, chopped

1 stick celery, finely sliced

1 medium potato, scrubbed and chopped into small dice

2 ½ cups chicken or vegetable stock

400g can light evaporated milk

1 tablespoon flour

400g can creamed corn

salt and pepper to taste

thyme sprigs


...

Steps:

1 Heat oil in a non-stick saucepan; add bacon, onion and celery and cook for a few minutes over medium heat. Add potato and stock, cover and simmer for 8-10 minutes or until vegetables are cooked.
2 Whisk evaporated milk and flour together and stir into soup mixture. Simmer for a few minutes until slightly thickened, then add corn and heat through. Season to taste and serve with thyme sprigs.

Nutrition Facts : ServingSize 4 serves, Calories 292 calories, FatContent 6 g, CarbohydrateContent 40 g

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